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Small Healthy Habit Hack: 11-Minute Exercise Routine

Apr 28, 2021

[New Research on Sitting]

A 2020 study from global researchers, relying on movement tracking data from tens of thousands of people worldwide, found that people who were the most sedentary were significantly more likely to die young.

The good news...

It doesn’t take a whole lot of movement to counteract that threat. Just 11 minutes of brisk walking or other mild exercise each day (even for the group that sat the most) led to significant reductions in early death.

The sweet spot...

35 minutes of moderate activity, which led to the most longevity gains—no matter how long people sat. (1)

[Your 11-Minute Exercise Routine]

Do each of the moves for 30 seconds.

Circuit through 2X. No rest in between moves.

Warm-up: Walk in place and roll your shoulders, elbows and wrists.

  1. Jumping Jacks
  2. Quick Squats
  3. Plank Hover
  4. Triceps Dip
  5. Step up and down on Steps
  6. Push-ups
  7. Wall Sit
  8. Bicycles
  9. Alternate Reverse Lunges


  1. Global Wellness Institute. 11 minutes of exercise a day counters effects of sitting; 35 minutes is the sweet spot. Accessed December 26, 2020.



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